Follow these recommendations from Larry Tucker, PhD, an obesity researcher and professor in the department of exercise sciences at Brigham Young University in Provo, Utah. They will help you avoid the numerous temptations we all face every day, from the birthday cake at the office party to Sunday brunch with the in-laws.
- Eat mostly fruits, vegetables, whole grains and high-fiber foods.
- Eat plant-based proteins. These are generally lower in saturated fat than meat-based proteins. Beans, lentils, dried peas, nuts, tofu and the grain quinoa are good protein sources.
- Don’t drink your calories. Drinking even one sugar-sweetened soda a day can increase the risk of developing higher blood pressure and cholesterol. As an example, swigging a 20-ounce bottle of Coke delivers 240 calories and 65 grams of sugar. Quench your thirst with water instead.
- Two-thirds of your dinner plate should consist of vegetables and fruits such as broccoli, tomatoes, cucumbers and carrots.